Fructose Free White Bean Dip with Rosemary
Creamy, herby, and deeply satisfying, this white bean dip is the kind of appetizer that disappears fast at any gathering. Blooming sliced garlic and fresh rosemary in warm olive oil before blending is the move that sets this recipe apart — it coaxes out a mellow, fragrant depth that raw garlic simply can't match. Cannellini beans blitz up incredibly smooth with lemon juice, lemon zest, and a touch of cumin, giving you a dip that feels almost luxurious without any complicated technique. For anyone managing fructose intake, this recipe is a genuinely easy win — cannellini beans, olive oil, fresh herbs, and lemon are all naturally low in free fructose, and every ingredient here is straightforward and whole. No sneaky sweeteners, no high-fructose condiments, no mystery additives — just clean, real food that happens to taste incredible. A drizzle of good olive oil and a pinch of red pepper flakes on top make it look as impressive as it tastes. Serve it with whatever dippers work for your needs and watch it vanish.
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Learn more →Ingredients
6 servings
- 2 cans (15 oz each) cannellini beans, drained and rinsed
- 4 tbsp extra virgin olive oil, divided
- 3 cloves garlic, thinly sliced
- 1 tbsp fresh rosemary, finely chopped
- 2 tbsp fresh lemon juice
- ½ tsp lemon zest
- ¼ tsp ground cumin
- ½ tsp kosher salt, plus more to taste
- ¼ tsp black pepper
- 2–3 tbsp water
For serving
- ¼ tsp red pepper flakes (optional)
- 1 tbsp extra virgin olive oil, for drizzling (optional)
- 1 sprig fresh rosemary, for garnish (optional)
Instructions
- 1
Heat 2 tbsp of the olive oil in a small skillet over medium-low heat. Add the garlic and rosemary and cook, stirring frequently, until the garlic is softened and just golden at the edges and the rosemary is fragrant, about 3–4 minutes. Watch closely, as the garlic can brown quickly. Remove from heat and let cool for 2 minutes.
- 2
Transfer the garlic-rosemary oil to a food processor. Add the cannellini beans, lemon juice, lemon zest, cumin, salt, and black pepper. Process until the mixture begins to come together, about 30 seconds.
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